Metcon (No Measure)
Foam Roll Hips/t-spine
Dead bugs x30
Clam x15
PVC passthroughs x10
2 rounds
Metcon (AMRAP – Rounds and Reps)
Choose one
15min Amrap
Air dyne 20cal
x5 Mu
x15 GHD Sit-up
15min Amrap
Row 20cal
x10 ring rows-to-Dips
x20 Weight Sit-ups
No mixing of movements. The latter of the two is a modified version of the first one. Apply yourself and be patient on the movements prescribed and it will progress you to the higher skilled movements.
Metcon (Distance)
Cash-Out
?!?!?!?!?!?!?!?